A classic CrossFit Benchmark today, go hard on all the runs and try to go unbroken, at least for the KBs. Use a scale for pull-ups that will keep you moving, try to stay away from bands today, its all about conditioning. Good luck!! “HELEN” 3 Rounds for Time 400M Run 21 Kettlebell Swings (55/35)...Read More
For Strength today, set up a snatch bar that would equate to a moderate to heavy snatch for you (80-90% if you have a true 1RM). On the opening minute, you’ll complete a set of 5 snatch grip deads, use this as a chance to practice staying tight throughout the core and becoming more comfortable...Read More
Hey guys, don’t forget to come out and support team Thermal at this Saturdays competition at CrossFit KOP!! In case you didn’t know, CF comps are a spectator friendly event! Drinking is encouraged, but most importantly being a solid support group for our team is encouraged. We need as many of us as we can...Read More
For strength today, we’re going to work on pause front squats. Front rack the bar and take a deep breath, descend down into a squat and hold for a 3 count. Explode up to extension and repeat for 2 more reps for a total of 3. This should prepare us for the Metcon today, use...Read More
Set up in teams of 3. Athletes will rotate; A to B, B to C, and C to A for the entire length of the workout. No athlete can change stations until all athletes are finished their work for that station. Score equals total rounds completed (no partial rounds or reps) Scale pistols to air...Read More
A bench mark workout that takes a lot of skill; “Amanda” requires you to display possibly the 2 most challenging of the basic movements used in CrossFit. There was a time that I thought the muscle up was harder, than the snatch. But then, as I got better at each movement, the snatch proved to...Read More
Classic CrossFit style workout today! We’ll spend a few minutes working on pull-up progressions and that get after a nice leg burner. If you’re legs haven’t been feeling it this week, they will be after today. Back squats will be used in the MetCon and they will come from the ground. They should smoke your...Read More
For Strength, take 20 Minutes to find a 3RM push jek for the day. These should be heavy enough that you can not cycle them for all sets. Conditioning starts and ends with 100 double unders. Scale as needed, 50 or 25 doubles for those still working on DU. Push Press weight should be light...Read More
For this workout, partners will alternate clean and jerks (ideally with same weight). Each time the team completes 10 reps, they must complete 2 rounds of “Cindy”. Once partners are done the 2 rounds of Cindy, they may return to the bar and begin alternating CJ reps again. The workout is done when the team...Read More
